Wednesday, March 27th

March 26, 2019

A.

METCON:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

 

Rest 5:00


In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00


In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

 

Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the bike calories towards that total).

 

As an example, if an athlete on Part #1 completes two rounds of the DL/BJO combination when the 5:00 window finishes, that athlete would have a score of 40 reps. The system will take all three scores, where our score for the day will be the total (calculated for us in the system).

Stimulus wise, we are looking for a deadlift that climbs to a moderately heavy load, but one that we feel very confident we could cycle unbroken the entire team if we absolutely had. We would have to slow our BJO and row to a far slower pace which is not what our aim is strategy wise, but if we had to… we could.


To put some numbers to them:
Part #1 - A loading we could cycle for 25+ repetitions.
Part #2 - A loading we could cycle for 20+ repetitions.
Part #3 - A loading we could cycle for 15+ repetitions.

 

B.

MIDLINE:

3 Giant Sets:
20 Hollow Rocks 
20 Superman’s
20 Glute Bridges
Rest 2:00 between.

Not for score, but aiming to complete each set unbroken.

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive